There are many benefits to fitness, and in fitness, you can practice at home or in the gym. Some people will make fitness plans based on their own circumstances. Of course, doing so can help people achieve their goals better. Some people still understand the fitness plans of novice gyms. So, what about the four-workout-a-week version of the Beginner’s Gym fitness plan? Let’s take a look.
Monday
Training areas: middle chest, triceps
Barbell bench press 3x10RM
Dumbbell fly 3x10
Chest clamp 3x10
Butterfly chest 3x10
Heavy hammer pressure 3x10
Dumbbell bent-over extension 3x10
Wednesday
Training parts: latissimus dorsi, biceps
Heavy hammer seated pull-down 3x10
Seated Rowing 3x10
Standing dumbbell bent over row 3x10
Standing barbell curl 3x10
Seated dumbbell curl 3x10
Friday
Training parts: deltoid, abdominal muscles
Barbell seated press 3x10
Dumbbell front raise 3x10
Dumbbell lateral raise 3x10
Dumbbell bent over side raise 3x10
Sit-ups 1x25
Goat stands up 1x25
Saturday
Training area: legs
Squat 3x10
Leg press 3x10
Seated leg extension 3x10
Prone leg curl 3x10
Heel raise 3x10
Editor’s recommendation:
Family fitness plan weekly schedule allows you to exercise easily
The Essence of Men’s Home Fitness Program
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